Pregnancy Fatigue: Unraveling Causes and Research-Backed Solutions
By Dr. Nayana Shetty +2 more
Medically reviewed by Dr. Nayana Shetty
Last updated: Apr 22, 2024Click to rate this article!
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By Dr. Nayana Shetty +2 more
Medically reviewed by Dr. Nayana Shetty
Last updated: Apr 22, 2024Table of Contents
Pregnancy is a unique journey for women which causes havoc on your body and mind. One prime issue for many is fatigue. In this article, we’ll delve deep into what causes this weariness. In addition, we’ll discuss about how long it lasts and how to tackle it. By spotting and dealing with exhaustion, you may expect a healthier pregnancy journey.
We’re going to break down the reasons for pregnancy fatigue. Also, we will cover how it differs from one trimester to another. Last but not least, find actionable advice to fight this tiresome part of pregnancy. Lastly, we will answer some frequently asked questions regarding this topic.
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First, we need to understand what pregnancy fatigue is all about. We’ll define it and discuss about how common it is. Plus, we’ll learn how to spot it’s signs and understand when it’s time to worry.
Exhaustion defines pregnancy fatigue. It affects nearly every part of your day-to-day life. Research has shown that a shocking 95% of pregnant women face fatigue. This is especially true during the first and third trimesters.
This fatigue comes in different forms. Common signs are as follows.
Although fatigue is part and parcel of pregnancy, ongoing severe tiredness isn’t usual. This might hint at a health problem. If heavy exhaustion starts to affect your day-to-day tasks or if you notice other alarming symptoms like fever, chest pain, hard breathing, or swelling. It is vital to reach out to your healthcare provider for check-up and advice.
To untangle the reasons behind pregnancy fatigue, let’s look at some important factors. These include hormonal changes, physical and mental strain, poor sleep quality, lack of nutrients, and certain medical conditions that can make tiredness worse.
Pregnancy leads to a sea of hormonal changes. These are behind many of its symptoms, including tiredness. In particular, progesterone, a hormone that works as a natural sleep drug, has been tied directly to fatigue during pregnancy. Even the mood swings from changing hormones can wear you out.
Having a baby is tough and drains a lot of energy. Your body has a lot of adjusting to do to keep both you and your baby healthy. This puts more stress on your internal systems and uses up a lot of body resources. These physical changes and raised metabolic demand can leave you feeling drained and tired.
Sleep issues are common while pregnant, which can add to the fatigue. This includes going to the bathroom often at night, snoring and stuffy nose, feeling sick, heartburn, bodily discomfort (for example, tender breasts, headaches, back and joint pain) and mood changes or anxiety. All these factors result in poor sleep, making you feel worn out and tired.
Multiple factors can disrupt your sleep during pregnancy. They are as follows.
Giving your body and baby all the needed nutrients can leave you feeling drained and fatigued. Lacking in vital nutrients, like iron and vitamin D, can make fatigue even worse. So, it’s key to ensure your pregnancy diet is balanced and supports your energy levels.
Pregnancy exhaustion could also point to a health issue, such as anemia, gestational diabetes, depression, or a thyroid disorder. If you’re worried about your level of fatigue or suspect a medical condition might be the cause, it is crucial to speak up about your symptoms to your healthcare provider.
You may experience weird dreams or nightmares regarding the baby, labour, and delivery. This is typical. It can be beneficial to discuss them with your partner or midwife. Rest assured that they are just bad dreams and will not come true. Any anxiety you may be experiencing may be lessened with the use of breathing exercises and relaxation methods.
Dr. Siddharth Gupta, B.A.M.S, M.D
Pregnancy fatigue generally follows a pattern through each trimester. It seems to spike in the first and third trimesters but offers some relief in the second. Let’s look at how fatigue changes in each stage of pregnancy.
Fatigue is most noticed in the first trimester. It often starts just a week after you conceive. The drain on your energies at this point can be blamed on speedy hormone shifts, raised metabolic demand, and disrupted sleep.
Come the second trimester, many women see a surge in energy. They get used to the new levels of hormones in their bodies, and the baby isn’t too large yet. However, fatigue can still linger, especially if pregnancy symptoms like frequent peeing and leg cramps continue to disrupt sleep.
In the third trimester, fatigue makes it’s comeback. The growing baby puts more physical strain on the mother’s body. Carrying extra weight and struggling to sleep comfortably due to factors like heartburn, leg cramps, and restless legs syndrome can make fatigue even greater in this final phase of pregnancy.
During preganncy, you should sleep on your side, left or right, and not on your back as it increases chances of stillbirth. You may simply roll over and flip back over to sleep on your side if you wake up on your back. Using cushions to support your bump and placing one between your knees are two helpful approaches that make it comfortable for you to sleep.
Dr. Rajeev Singh, BAMS
Handling pregnancy fatigue calls for different strategies on nutrition and hydration, exercise, good sleep, and rest, reducing stress, and asking for professional help when needed. Following these methods may help reduce exhaustion and make your pregnancy journey more pleasant.
Ensuring you get the right amount of food and liquids is vital for keeping your energy levels up while pregnant.
A well-rounded pregnancy diet is key. Load up on vegetables, fruits, whole grains, lean proteins, and good fats. These provide an ongoing source of energy to beat exhaustion. Foods rich in iron and protein are great. They help make more red blood cells and give you lasting energy.
Meeting nutrient needs is a must for managing pregnancy fatigue. Your healthcare provider can check for any nutrient deficiencies, like iron or vitamin D, and suggest dietary changes or supplements to make sure you get all the nutrients you need.
Drinking plenty of water is key for body functions and fighting fatigue. Set aside time throughout the day to hydrate but reduce a couple of hours before bedtime to avoid midnight bathroom trips.
Regular exercise helps you sleep better. Plus, it lifts your mood by releasing endorphins, your feel-good hormones. On top of that, workouts improve blood flow, taking oxygen to all parts of your body and giving you a much-needed energy lift.
With your healthcare provider’s guidance, add cardio exercises, like fast walking, swimming, or prenatal yoga, to your daily routine. Adjust your changing needs and take advice from your healthcare provider if you have doubts or queries about safe exercises for your stage of pregnancy.
Creating a space that supports good sleep may help deal with pregnancy fatigue.
For good sleep, make sure your bedroom is dark, clean, and cool. Blackout curtains may help block light and cool temperatures may help you sleep better. Also, keep your space tidy and change your sheets often for a more inviting sleep area.
Napping may be a great tool to fight pregnancy fatigue. Short power naps during the day may give you a real boost. Make sure it’s not too late in the day or it can interfere with your night’s sleep.
Tackling stress and using relaxation methods may also help reduce pregnancy fatigue.
Both prenatal yoga and meditation have many benefits. They improve relaxation, reduce stress levels and boost physical and emotional well-being. Adding them to your daily routine may support other fatigue-busting strategies and create a general feeling of calm.
Make time for self-care. Reading, following hobbies, and connecting with your loved ones may help handle stress and tiredness during pregnancy. Make sure to take moments for relaxing and treating yourself right throughout this journey to care for both you and your growing baby.
Contacting healthcare providers and identifying issues or potential risks can be crucial in dealing with pregnancy fatigue.
Always talk to your healthcare provider about your pregnancy fatigue or any concerns. They can provide the best advice and tips suited to your specific needs and situation.
If fatigue becomes out of control, lasting, or is joined by other troubling signs, do not hesitate to reach out to your healthcare provider for a check-up. Dealing with any possible issues and reducing risks is key to ensuring the health and well-being of both you and your baby.
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Pregnancy fatigue is simply a normal part of being pregnant. It impacts many expectant mothers at different stages of pregnancy. By spotting and addressing the root causes of fatigue like hormonal changes, physical and mental demands, sleep troubles, nutrient deficiencies, and other medical conditions, you may manage your energy better and have a more comfortable and enjoyable pregnancy journey.
Altering your lifestyle and self-care habits as per the strategies in this article may help you deal with pregnancy fatigue with a sense of confidence. Grab this chance to grow and care for your developing baby. And do reach out to healthcare professionals for support, advice, and the peace of mind that you deserve.
Also Read: Benefits of Getting Off Birth Control: A Research-Based Overview
Pregnancy fatigue generally appears as a hard time getting up in the morning, being overwhelmed by daily tasks, trouble with focusing, moodiness, and constant tiredness and weakness.
Pregnancy fatigue can kick in as soon as one week after conception and is most common in the first 12 weeks.
The length of pregnancy fatigue can vary from person to person but it typically spikes in the first and third trimesters, with some relief during the second.
While fatigue is part of the pregnancy package, lasting extreme tiredness could mean an underlying health problem such as anemia, gestational diabetes, or depression. If your fatigue worries you, do consult your healthcare provider for a check-up and advice.
To try and fight pregnancy fatigue, focus on nutrition and hydration, exercise every day, good sleep, and rest, reduce stress, and ask for professional help when needed.
Contact your healthcare provider if you deal with severe fatigue that messes with your daily tasks or if you have other worrying symptoms, such as fever, chest pain, hard breathing, swelling, or vision changes.
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